Which Collagen Supplement Is Best for You?
Collagen has been shouted from the rooftops in the beauty world as an age-defying, wrinkle-removing solution, and they aren’t far off! It is the most abundant protein in our bodies and a key contributor to keeping skin, bones, and muscles strong and in tip-top shape.
Our bodies make collagen naturally using Vitamin C, zinc, and copper — one more reason why a varied, balanced diet is so important. But by age 30, we start producing less and less collagen, and over time we could be losing around 1% of collagen per year, even if we’re getting all the right nutrients. This decline in collagen can lead to dry skin, painful joints, and weaker muscles. The good news is collagen supplements can help keep you looking and feeling more youthful!
Since not all supplements are created equal, we wanted to outline the difference between various types of collagen supplements and which may fit your lifestyle best.
Are all collagen supplements the same?
There are over 25 different types of collagen found in our bodies, but most supplements focus on the most abundant form: type 1. Some supplements offer a variety of other types of collagen or include collagen in their multivitamins.
Collagen supplements often have hydrolyzed forms of collagen that have already been broken down into peptides that are more "bioavailable", meaning they are easier for our body to absorb and utilize, and might help mitigate the natural decline in collagen production. It's always important to research the ingredients of the supplements you're looking to take, as not every manufacturer uses the same ingredients.
Is it safe to take collagen?
As with most supplements, side effects are rare and there are not many known risks associated with collagen supplements, but we can't say for sure that they don't exist.
Some women report digestive disturbances like heartburn, a bad taste left in the mouth, and feelings of fullness. Ingredients are widely varied and some are made with common food allergens like fish or eggs, so be sure to check your specific supplement for allergy warnings or ingredients that you know don’t agree with you, and as always check any with your doctor about your supplement regimen.
How much should I be taking?
Health authorities haven’t issued official guidelines on dosing, but a 2019 review of clinical studies found that 2.5–15 grams of hydrolyzed collagen peptides are safe and effective for daily use. However, it’s always best to start small and adjust as needed!
Collagen supplements: powdered vs. pill vs. liquid
You can buy collagen supplements in many different forms now but it’s really about what works best for your diet and lifestyle! This breakdown will help you understand which type may be right for you:
Powdered collagen
Powdered collagen is generally made from collagen peptides that are easily absorbed and offer a bigger protein punch compared to other collagen forms — with many two-scoop servings providing around 18 grams of collagen.
Why it may be right for you:
Powder can easily be added to other foods to include it in your daily diet, so if you like more control over dosing and what you add it to, then powdered collagen may the best option for you.
Collagen pills
Pill forms of collagen can either be tablets or capsules and are typically coated in a casing that must be dissolved by the stomach first before absorbing the protein. This means that your body needs to do a bit of extra work, so it might not be as easily absorbed as other forms such as liquid collagen.
Why it may be right for you:
Pills are quite convenient and don’t require any additional food or drink preparation. They generally have a lower collagen amount per pill, which is helpful if you want to start slow and adjust over time.
Liquid collagen
Liquid collagen commonly comes as premade collagen drinks, shots, or bone broth and tends to be made from collagen peptides, allowing them to be absorbed more easily. Since this form of collagen is already broken down into peptides and doesn’t have a casing to digest, it may be more easily digestible than other forms and lead to better absorption.
Why it may be right for you:
Liquid collagen is likely to be the easiest absorbed and can easily be taken on the go.
How long will it take to see results?
An important thing to remember about collagen supplements, regardless of type, is that you often need to be consistent if you want to see results. A little extra collagen here and there likely won’t make a huge difference in your overall health and wellbeing, but research shows if you keep it up for 12 weeks or more you’ll be more likely to see some of the benefits!
